Required Nutrients

Vitamin
A: Also
called Retinol

What does
it do for your body?
It keeps eyes, skin, and teeth healthy. It also protects
against
infections.

Where do you find it?
This vitamin is found in animal products such as cheese, milk, yogurt,
meat, eggs and can also be present in a different form (Beta-carotene)
which can be found in dark leafy vegetables, sweet potatoes, apricots,
etc. The rule of thumb is the brighter the color of fruit or
vegetable, the better the chances of having beta-carotene.

Recommended Dosage:
700 micrograms per day

Warning:
Vitamin A can be
toxic in large
amounts. Be cautious of dosages larger than 2,800 micrograms.

Vitamin
B6:
Also called Pyroxidine

What does it do for your
body?
It helps in the formation of red blood cells, helps in the creation of
antibodies that fight infections in the body, and also maintains
normal nerve functioning.

Where do you find it?
Beans, nuts, eggs, fish, meat, whole grains, and other fortified breads
and cereals

Recommended Dosage:
1.2-1.3 milligrams/day based on age

Vitamin
B12:
Also called Cobalamin

What does it do for your
body?
It helps in the formation of red blood cells, manages the central
nervous system, and helps in metabolism.

Where do you find it?
This vitamin is found only in animal products, and you can find it in
milk, cheese, eggs, meat, and fish. Vegans may need to
consult
with their doctor if unable to find reliable sources of vitamin B12.

Recommended Dosage:
2.4
micrograms/day

Vitamin
C:
Also called Absorbic Acid

What does it do for your
body?
It helps the body’s immune system, aids in the healing of cuts and
other wounds, keep teeth and gums healthy, helps maintain normal
connective tissue and aids in the absorption of iron.

Where do you find it?
Citrus fruits like lemons and oranges, broccoli, tomatoes, fortified
fruit juices, and dark green vegetables

Recommended Dosage:
65-75 milligrams/day

Note:
Smokers need to
add 34 mg to the recommended dosage, because Vitamin C is metabolized
more
quickly from their bodies.

Vitamin
D:
Also called the "Sunshine Vitamin"

What does it do for your
body?
It is used in the absorption of calcium, and therefore helps in the
development of strong teeth and bones.

Where do you find it?
Fortified milk, dairy products, cereals, and breads

Recommended Dosage:
5
micrograms/day (no more than 50 micrograms/day)

Warning: A
minimal amount of
this vitamin may cause rickets or “soft bones,” and a large dose of
this vitamin can cause serious health problems with your heart and
lungs.

Vitamin
E

What does it do for your
body?
It helps in the formation of red blood cells. It is also an
antioxidant that helps in DNA repair, immune function, and various
metabolic processes.

Toxins

Toxins

Foods
to Avoid

Toxin

What
risks does it
pose?

What
options are
there?

Shark, King
Mackerel, Swordfish,
and Tilefish

Methylmercury

Can harm the
nervous system
of an unborn baby or a young
child. Methylmercury can remain in an adult's system
for one year after ingestion,
so consider whether this toxin will be present in your system before
trying
to conceive.

Continue to eat
other types of
fish. It has been shown to increase the brain growth in a
fetus. It is also a great
source of protein and low in fat. Therefore, it's a good
addition to a healthy diet plan. Expectant and breastfeeding mothers
can eat
up to 12 oz. of low-mercury fish in a week including: shrimp,
salmon, pollock, catfish, and canned tuna. However, these women
should eat no more than 6 oz. of
(albacore) white tuna in any
given week.

Shellfish (oysters
and clams)
and Sushi

Raw Sewage

Can cause severe
gastrointestinal illness

Fish should be
fully cooked
until it easily flakes with
a fork. It will appear opaque
in coloration and will register
an internal temperature of 145
degrees Farenheit.

Can cause
miscarriage, still
births, or premature delivery.
If baby is born with listeriosis,
the baby can become seriously ill
and possibly die.

Eat only canned
versions instead. Make sure if eating a smoked
seafood dish that it was previously cooked before
refrigeration.

Unpasteurized milk
products

Listeriosis (form
of food
poisoning)

Can cause
miscarriage, still
births, or premature delivery. If baby is born with listeriosis,
the baby can become seriously
ill and possibly die.

Buy only
pasteurized milk
products.

Unpasteurized fruit
and
vegetable juices

Salmonella and E.
Coli poisoning

Woman can become
seriously ill. If they are pregnant, it can be passed
on to their unborn child resulting
in illness that may include: diarrhea, fever, and possibly
meningitis (swelling of the brain).

Drink and eat only
pasteurized
fruit and vegetable products.
All unpasteurized products should
have a label that states that information. If unsure, don't.
It's better to be safe than sorry.

Undercooked Meats

Toxoplasmosis (is
also
transmitted via cat feces)

Can cause vision
and hearing
problems in an unborn baby as well as possible mental
retardation or seizures.

Make sure that all
meat is
cooked thoroughly. Pork, ground beef (hamburgers), and
chicken should have no pink
coloration at all after cooking.
Beef, veal, and lamb may be slightly pink in the middle
but should have an internal
temperature of 145 degrees
Fahrenheit. Pork and ground
beef should reach an internal
temperature of 160 degrees.
Whole chicken and turkey should
reach an internal temperature of
180 degrees. Chicken breasts should reach 170 degrees.
Always use a meat thermometer!

Undercooked Eggs

Salmonella

Women can become
seriously ill.
If they are pregnant, it can be
passed on to their unborn child
resulting in illness that may
include: diarrhea, fever, and
possibly meningitis (swelling of
the brain).

Eggs should be
cooked until the
egg whites and yolk are hard.
Avoid foods with undercooked
or raw eggs in the ingredients
(i.e. cookie dough, hollandaise
sauce, and egg nogg, etc.)

Liver

Vitamin A overdose

May cause birth
defects.

While Vitamin A is
necessary for
appropriate growth in an unborn fetus, too much vitamin A can be
toxic. Eating liver has not been
directly linked to birth defects,
but if you wish to continue eating
liver while pregnant, make sure your multivitamin does not contain
more than 5,000 International Units
(I.U.'s) of preformed Vitamin A or take a multivitamin that does not
contain Vitamin A.

Alcohol, Drugs, and Tobacco

Alcohol,
Drugs,
and Tobacco

Toxin

What
risks does it
pose?

What
options are
there?

Alcohol (Beer,
wine, hard
liquor,
mixed drinks)

Alcohol

Can cause birth
defects such as
fetal alcohol syndrome in offspring.
This can damage the child's
learning capacity and may result in
mental retardation. In addition, prolonged and excessive drinking
can cause severe liver damage for
the mother.

Drink virgin
(non-alcoholic)
drinks. No one knows how much
alcohol can hurt an unborn
fetus. Therefore,it is recommended that all women
of gestational age who might
become pregnant should not drink alcohol. If you cannot
stop drinking, contact a local
support group or rehabilitation
clinic for help.
(*See resource guide)

Drugs (Cocaine,
marijuana,
LSD, methamphetamines, heroine, etc.

Depends on the Drug

Can cause birth
defects and
possibly mental retardation in
offspring. The infant can be
born addicted to the drug and
have to suffer through withdrawal.
Negative health effects are reported with all illegal drugs.

Never put illegal
drugs into
your body. If you have a problem
with an illegal substance, contact
a local support group or rehabilitation clinic for help.
(*See resource guide)

Tobacco

There are many
toxins
found in tobacco and in
tobacco smoke.

Smoking puts women
at a much
greater risk for heart disease,
the nation's leading cause of
death for women. It also puts
women in danger of lung cancer
among other smoking-related illnesses such as emphysema.
Smoking during pregnancy can
cause prematurity and low birth weight infants. Infants
of smoking mothers are also
at a much higher risk for SIDS
(Sudden Infant Death Syndrome or "crib death").

Stop smoking. The
sooner a
woman quits during her pregnancy,
the healthier the outcome for
herself and her baby. Studies have proven that stopping smoking
at any point in the pregnancy
will yield some good results for
the baby. The sooner you quit,
the healthier your unborn baby
will be. If you need help to quit
smoking, please see
the resource guide
located on this website for local organizations that can help
you reach this goal.

Sources

http://www.marchofdimes.com/professionals/14332_1152.asp

http://www.pregnancy.org/nutritionexpert.php

http://www.aafp.org/afp/20020615/2507.html

http://www.cfsan.fda.gov/~pregnant/beffolic.html

http://www.cdc.gov/niosh/99-104.html

Healthy Diet & The Food Pyramid

Make sure you eat the recommended servings from each of the
five food groups: Grains, Fruits, Vegetables, Dairy, and Meats/Beans.
Keep your servings of fat, sugar, and salt to a minimum.

Beware of canned fruits and vegetables, because they
typically contain high levels of sodium/salt and sugar.

Instead, try fresh or frozen fruits and vegetables or look
for canned fruits and vegetables that are "low sodium" or "in natural
fruit juices."

Sources

Disclaimer:
This information is meant for educational purposes only and cannot
replace medical advice. Contact your doctor about any
concerns you have.

Top 10 List: Things to Consider Before Pregnancy

Every woman of childbearing age should take 400
micrograms of Folic Acid daily. Folic Acid is
required to prevent neural tube defects such as spina bifida
(malformation of the spinal column) and anecephaly (partially formed or
missing brain). Folic acid is needed in the first 27 days of
pregnancy to prevent these defects, and most women are unaware of their
pregnancy at this stage.

Don't
drink alcohol, smoke tobacco, and do drugs.
Drinking alcohol may lead to fetal alcohol syndrome in a fetus in which
the child is born with learning deficiencies (possibly mental
retardation) and will possibly be born with birth defects.
Tobacco causes prematurity in infants and also causes low birth
weight. In addition, the child will likely have asthma, and
will be at an increased risk for Sudden Infant Death Syndrome
(SIDS). Second-hand smoke is the same as smoking yourself, so
leave the room if someone else is smoking around you. Other
drugs can cause serious birth defects in the infant, can lead to
miscarriage, prematurity, and chemical dependence in the infant once it
is born.

Schedule
a doctor’s appointment at least 3-6 months before you plan
to become pregnant. With your doctor you should discuss what
you know about your family’s medical history. For instance,
if there is a history of birth defects or premature labor in your
family, let your doctor know. You should also get a physical
and a pap smear to make sure that your body is healthy enough for
pregnancy. Also discuss with your doctor any medications you
are currently taking.

Depending on your ethnic background, you may want to have genetic
testing done by your doctor.

Eat
a healthy diet and exercise. The healthier your
body is before and during pregnancy, the healthier your baby will
be. Remember, your baby pulls from your body what you put in
it. Therefore, eat a well balanced meal, eating correct
portions from the five food groups. Also, exercise at least
3-4 times a week for a minimum of 30 minutes. Continue to
exercise once you become pregnant, because exercise has been shown to
make delivery easier and your baby healthier.

Avoid
infections. Make sure that you have recently had
a dentist appointment, because an infection in your mouth can affect a
growing fetus. Also, make sure to treat all cuts and wounds
with antibiotic ointment such as Neosporin to prevent
infection. Any infection you get, the growing baby will get
as well.

Be
cautious of hazards. Toxic substances can be
found in the food you eat and in the environment you are in.
Check out the Toxin section
of the website to see which foods to be cautious about. Also,
remember if you are exposed to any chemicals or other hazardous
substances, your baby is exposed. For more information,
contact your doctor.

Be
cautious of medications. If you are unsure what
medicines are safe to take when trying to conceive a child, contact a
doctor or pharmacist. Medicines can also include herbal supplements, so
ask your doctor for clarification. Herbal and natural
supplements may be more harmful than synthetic medicines in some cases.

Avoid
stress as
often as possible. Stress has been proven to shorten a
person’s life and put someone at a higher risk for cancer and other
illnesses. If you happen to get pregnant and are stressed
frequently, your baby might develop depression or anxiety problems
later in life. Therefore, if you are stressed out constantly,
consider meditation, yoga, or another method of calming yourself
down. Take time to relax.

Continue
to use a form of contraception until you and your family are
financially and emotionally prepared for the birth of a newborn.
While the birth of a new baby is a very exciting time, it can also be
very stressful and put strains on relationships. Therefore,
make sure you and your family are well-prepared before conception.

Disclaimer:
This information is meant for educational purposes only and cannot
replace medical advice. Contact your doctor about any
concerns you have.

Family History

Knowing your family’s medical history is very important at
all times to determine if you are at risk for possible diseases later
in life.

For instance, if your family has a history of Type II
Diabetes, you know to be cautious about what you eat.

Family history can also help you determine the chances of
developing certain conditions if you become pregnant.

Therefore, if your family has a history of Type II
Diabetes, you should know that there is a possibility of being
diagnosed with gestational diabetes during your pregnancy.

The March of Dimes developed a list of conditions and
diseases that should be included in a search of your family's medical
history. It is a good idea to fill out this list as much as possible
whether or not you plan on becoming pregnant. Click here for more information.

Sources

Disclaimer:
This information is meant for educational purposes only and cannot
replace medical advice. Contact your doctor about any
concerns you have.

Fetal Alcohol Syndrome

Fetal Alcohol Syndrome is caused by consuming alcohol
during pregnancy. It is a syndrome that causes birth defects and mental
retardation in the child. It is the leading cause of birth defects and
mental retardation in the United States.

FAS is completely preventable. If a mother does not drink
at all during her pregnancy, her child will not be born with Fetal
Alcohol Syndrome or a similar condition.

If a woman of childbearing age cannot completely abstain
from drinking, it is important that the woman quit immediately when she
finds out she's pregnant. If you have any questions or concerns, ask
your doctor for more advice.

If you have a problem and cannot stop drinking during your
pregnancy, enroll yourself in a treatment or rehabilitation facility.
For continued support, join a local Alcoholics Anonymous group or other
local support group.

Folic Acid Intake

Spina bifida (the spinal cord not closing correctly during
fetal development) and anencephaly (partial or missing brain in an
infant) are examples of neural tube defects. Since the brain
and spinal cord of a baby begin forming in the first 3-4 weeks of
pregnancy, it is vital that folic acid already be present in the diet,
because most women do not realize they are pregnant until after the
first month of pregnancy.